Cable Overhead Triceps Extension
- Pro
- Beginner
- Gym
The cable overhead triceps extension has you face away from the pulley, rope held behind your head, elbows pointed up in a staggered stance. Extending your arms straight overhead loads the triceps through a deep stretch that a pushdown does not reach. Beginners use it in the gym, for weight and reps as a main lift or a finisher.
- Muscles
- Triceps
- Equipment
- Cable
- Logged as
- Weight and reps
How to
- Face away from the pulley holding the rope behind your head.
- Stagger your stance and lean slightly forward, elbows up.
- Extend your arms straight overhead.
- Bend your elbows slowly to return, keeping them still.
Form cues
- Exhale as you press the rope overhead.
- Squeeze your triceps hard at full extension.
- Keep your core braced instead of arching your back.
Common mistakes
- Elbows flare out to the sides. Keep your elbows tucked and pointing forward.
- Lower back arches to gain range. Brace your core and keep your ribs down.
- Upper arms drift forward during the extension. Keep your upper arms still beside your head.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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